9-5-12

Burgener Warm-Up

Warm-Up – 5 Movements

Down & Up – Speed in the middle
Elbows High & Outside – Keep the bar close to the body
Muscle Snatch – Strength in shoulder rotation
Drop & Land – Change in foot posn / Foot speed
Snatch & Drop – Receiving the bar in bottom posn

99% of all missed lifts are attributed to foot work!

Snatch Transfer Exercises

Snatch Push Press – Feet in jump posn
Overhead Squat – Feet in land posn
Press Under – Feet in Land posn
Heaving Snatch Balance – Feet in land posn
Snatch Balance – Feet change from jump to land posn

Weightlifting:

20 mins Power Snatch Practice

Use this time to work on Power Snatch technique. If you are proficient in the movement and wish to work into a moderate load, feel free. However, this is not for Max Effort loading. No less than 5 reps per round. Otherwise, I will use the first 20 mins of class to identify where athletes need work and work on progressions (set-up, pulls, transitions, etc.) to correct any deficiencies. I also suggest you master the Burgener Warm-up prior to ANY Oly work.

~then~

Conditioning:

Complete for time

21-15-9 reps of:

Power Snatch, 95/65

Chest-to-bar pull ups